The Ladder of Love...

Strength/Skill:
Shoulder Press
Find 5RM then Max Reps @ 70%

Conditioning:

A) Goblet Squat
Max Reps in 2 mins 24/16


rest 2 mins

B) As far up the ladder as possible in 14mins of:
1x push press 50/35
1x front squat
1 x pull up
1 x wall2wall

2x push press
2x front squat etc....


rest 2 mins

C) Max Chin Up Hold
2 minute Cap